Day 1 of HAWC Bootcamp

We started the HAWC Bootcamp today and had 8 people participate.  A couple of folks that were scheduled to attend had other obligations or were under the weather.  We conducted a class this morning at 6am and again at 6pm.  We did some basic skill training with a KB and then followed it up with a nice 10 minute KB circuit.  Tomorrow we put the KBs away and do some bodyweight work.  Both classes were quick learners so I expect we will get to some fun stuff before the month is over.

Here's an interesting video about Sugar and the impact it has on your body.

Here come da Judge!

Yesterday, I talked about how to structure your environment to overcome temptation. Taking control of your environment is helpful because it reduces the amount of decisions that you have to make. Research by Roy Baumeister out of Florida State suggest that the difference between people who have strong self-control or willpower and people who don’t is really an illusion. (Baumeister & Tierney, 2011) The people with a strong willpower simply structure their world in such a way that they save their willpower for those really tough times. (Baumeister & Tierney, 2011) Apparently, the human willpower is not infinite and it is one of the primary reasons humans create mental shortcuts (heuristics) to reduce the amount of conscious decisions one has to make. (Baumeister & Tierney, 2011) (Kahneman, 2011) According to Baumeister the reason you tend to binge at the end of the day is because you have been using your willpower to resist temptations all day long. (Baumeister & Tierney, 2011)  (McGonigal, 2012)  The best strategies for dealing with this dilemma is to structure your environment in such a manner that there is nothing to resist or revamp your judgement about what is good and bad. (Baumeister & Tierney, 2011)  (McGonigal, 2012) (Jowett, 2008)

The first part of the strategy is rather simple and straightforward, but the second part has some special challenges. The success of our species has been the direct result of numerous genetic propensities that have evolved over time. (Wilson, 2012) (Saplosky, 2004) The reason incest is repulsive to 99% of us is because it was detrimental to the perpetuation of a strong species. (Wilson, 2012) For the majority of our species history our next meal was never guaranteed, so Mother Nature developed a hormonal system that thrived in an environment where the next meal was tenuous at best. (Wilson, 2012) (Saplosky, 2004) (De Vany, 2011) That’s why the dopamine hose in our head goes crazy when we encounter sugar. First, to set off the insulin system to quickly as possible turn this sugar into fat while the getting’ is good. And, some have theorized that we derived a sensitivity to sweetness because in nature sweet things tend to be non-poisonous.  Kind of ironic how that has changed with the advent of processed sugar. Yes I’m claiming that sugar is poisonous and if you don’t believe me ask the people who are suffering from Diabetes II/III (III is a reference to the latest findings regarding insulin sensitivity and dementia, see http://www.olsonnd.com/the-alzheimers-and-sugar-connection/). Luckily for us Mother Nature has given us a mechanism for countering the pull of sugar and you have complete control over it. It’s called perception, opinion, but I prefer Judgement. (Gazzangia, 2011)

So how can you shape your Judgement in such a manner that you start making choices that overcome the natural love affair we have with such things as sugar. Since at least the time of Socrates man has recognized that humans will choose what they believe or judge to be good for them. (Jowett, 2008) The premise being that it is irrational for a man/woman to do something that they judge to be bad for them. (Jowett, 2008) (Johnson, 2014) (Stephenson, 2007) So at the end of the day you’re actions reveal your true beliefs. As Grandma Willie (just about the greatest woman in history) used to say ‘your actions speak louder than your words.’ Epictetus said that if you want to know a man’s philosophy examine how he behaves. (Johnson, 2014) (Wilson, 2012) (Arrian, 2008) Most of us would be considered orthodox hedonist driven by the avoidance of pain and the never ending quest for pleasure. (Irvine, 2006) To overcome our orthodox hedonism is simple, stop acting like a hedonist and start acting like someone who has an ounce of willpower. Aristotle articulated it this way ‘You become brave by performing acts of bravery’ and this line of thought has matriculated through the ages from Epictetus “if you wish to acquire a habit for anything, do the thing; if you do not wish to acquire the habit, abstain from doing it” (Arrian, 2008, p. 121) to William James idea of ‘act as if’ (James, 1897) to Existentialist Jean-Paul Sartre’s ‘existence precedes essence’ (Barrett, 1990, p. 248) and finally to modern willpower expert Kelly McGonigal ‘fake it till you make it’ (McGonigal, 2012). It’s a rather straightforward idea, simply repeatedly perform the behavior or in this case judgement over and over and over. 

I have a little brother who has mastered this better than anybody I know. His nickname growing up was ‘Bubba’ and you don’t earn a nickname like Bubba with a hatred of donuts and ice cream. No Bubba was an accomplished chow hound and before he was a teenager he had become quite the little pork chop. But he eventually left his Bubbaness behind, by changing his judgement about what was good and bad and he did this through his actions. It’s been a 30 year process and I can assure you that you don’t want to be around my brother and put some garbage in your mouth. He is infamous for his candor, but more importantly his actions over time developed his judgement into making choices that benefit rather than harm his health. It is no coincidence that of the 5 kids in our family only 2 of them are not struggling with obesity and diabetes. In future post I’ll discuss how to put this into action, but in the meantime you might want to start figuring out just who the hell you are. Most of us have no clue, I was certified Hedonist for a long time and I didn't figure that out until I took an honest look at my actions.

“The intelligent want self-control; children want candy” Rumi (McGonigal, 2012, p. 1)

References

Arrian (2008). Epictetus: Discourses and Selected Writings. []. Retrieved from

Barrett, W. (1990). Irrational Man. New York, NY: Anchor Books.

Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York, NY: The Penguin Press.

De Vany, A. (2011). The New Evolution Diet (1st ed.). [Kindle]. Retrieved from

Gazzangia, M. S. (2011). Who’s in Charge? New York, NY: HarperCollins.

Irvine, W. B. (2006). On Desire:  Why we want what we want. New York, NY: Oxford University Press.

James, W. (1897). The Will to Believe. New York, NY: Barnes and Noble.

Johnson, B. E. (2014). The Role Ethics of Epictetus: Stoicism in Ordinary Life. [Kindle]. Retrieved from

Jowett, B. (2008). Gorgias by Plato. [Kindle]. Retrieved from http://www.gutenberg.org/cache/epub/1672/pg1672.txt

Kahneman, D. (2011). Thinking, Fast and Slow (1st ed.). New York, NY: Farrar, Straus and Giroux.

McGonigal, K. (2012). The Willpower Instinct. New York, NY: Penguin Group.

Saplosky, R. M. (2004). Why Zebras don’t get ulcers (3rd ed.). [Kindle]. Retrieved from

Stephenson, W. O. (2007). Stoic Ethics:  Epictetus and Happiness as Freedom. [Kindle]. Retrieved from

Wilson, E. O. (2012). The Social Conquest of Earth. New York, NY: Liveright Publishing Corporation.

Distraction Strategies or what to do when you are starving to death!

Taking Charge of ones life.......

I posted a couple days ago that I would talk about distraction strategies for fasting, but this could also be applied to eating habits in general.

There is nothing real original here and really this should be used as just guide of how to develop your own rules and distractors.

First:  Rid your house of all temptation and if your like a little squirrel I know that's currently masquerading as my wife, that would include your vehicle.

Second:  Keep multiple zero calorie options available to put in your cake hole whenever you need to keep yourself from eating.  My favorites are gum, water, coffee, and sometimes I use zero calorie flavored carbonated water.  In the past I drank diet pepsi like it was going out of style, but I finally weened myself off of them.  At the end of the day you will just have to test different options, but the key is to have numerous options and always have them available.

Third and last:  Create your own go to hell rules and treat these rules as sacred.  For instance, I recently started noticing my weight creep up towards 165 and could not put my finger on the cause.  Finally, I realized that I can't eat a sweet potato every day and so I came up with a rule. I'm only allowed a sweet
potato if my weight is below 160 lbs.

Usually people want distractors or techniques that will totally eliminate any form of discomfort and I've only found one that truly works.  Learn to like discomfort.  It's weird, but somehow I reached this point a number of years ago and I actually prefer the feeling of hunger to the feeling one gets from a full stomach.  Weird I know, but that's why the family keeps me in the attic.

Do this…Don’t do this…Fasting for mortals

Everyone's favorite Uncle

As noted in previous blogs I’m one ‘those’ people that regularly fast.  For a long-time I kept this weirdness to myself, but after having damn near knock down dragouts with family and friends I finally came clean.  Now everybody, for the most part, just ignores my eccentricities and treats me like the kooky Uncle every family has stowed away in the attic.  But every now then there are people who become interested in fasting practices and they give it a whirl.  Surprisingly, it is seldom ever a pleasant experience for them and part of the problem stems from me. 

I forget to explain to them that it took me years to get to the point where being hungry felt more normal than satiated.  More importantly, I didn’t just jump right in the deep end of the pool, I gradually tested the water and had as many miserable days as good days.  I wouldn’t change the experience even if I could because the misery taught me a lot about myself and how to handle…..well misery.  My fasting has progressed from merely skipping breakfast to daily fasting 19-21 hours (5 days of the week) and fasting for 48 hours the other 2 days of the week.  Over the years I have created all kinds of strategies for distracting myself, building my hunger tolerance and in the end making self-control or self-discipline my number one character trait.  Over the next few days I’ll post some strategies for distracting the hunger, increasing hunger tolerance and how to have the self-discipline of Diogenes ‘the mad Socrates’ of antiquity. 

Today's WOD 

EMOM for 5 minutes

Clean, Front Squat and Jerk complex: Clean 185, Front Squat x 2, Jerk x 1

30 Pullups

30 Sec L-sit hold

20 x 500 meter C2 Concept Rower

Self-discipline training--To face the winds of fortune 'we must undergo winter training' Epictetus

Fasted 20 hours

Weight: 161.8

Read: 5 hours

Wrote: 5 hours

Cold Shower

Epictetus Role Theory II

 Diogenes of Sinope one of Epictetus favorite examples of excellence.  This photo depicts Diogenes telling Alexander the Great to go pound sand and to please quit blocking the sun.  It's easy to see why 'E' held Diogenes in such high esteem.

The discussion with the CPT's went surprisingly well and I received excellent feedback from both the students and the instructors.  Before I explain how the day went, I need to give you my 25 cent version of ERT.  For those of you who are not philosophy nerds, Epictetus was a Roman Stoic Philosopher and his teachings have greatly influenced everyone from Roman Emperors to forming the bases of modern day cognitive behavioral therapy.  According to Brian Johnson (the modern author who has proposed this notion of Role Theory Ethics), “Epictetus largely set aside the traditional Graeco-Roman talk of virtues such as moderation, justice, courage and wisdom”  (Johnson, 2014, p. 52) and created an ethical system centered around roles.  Johnson notes, "Epictetus makes these roles provide the bedrock justification for ethical action." (Johnson, 2014, p. 52)  Of course to live these roles in an excellent manner requires moderation, justice, courage and wisdom or correct judgement regarding externals and there use.  (Long, 2002) (Stephenson, 2007)  The discourses of Epictetus are filled with numerous ante-dotes of how people succeed or fail in meeting the obligations of their roles.  (Johnson, 2014) (Long, 2002)  Usually resulting from poor judgement or the failure to act in the appropriate virtuous manner, ie., decisions based on fear or placing value on something outside their volition.  (Stephenson, 2007)  According to Long, Epictetus considered the volition or will as the ‘self’ and that we are responsible for the self we create through the actions we take to fulfill our roles.  (Long, 2002, p. 34)  Epictetus considers us all as actors in the Great Poet's play, we don't decide our parts, but we do decide how well we play the part.  (Johnson, 2014) (Stephenson, 2007)  Based upon the work of Johnson, Stephenson, Long and of course Epictetus I had the students attempt to discover all of their roles and the subsequent obligations for fulfilling those roles in an excellent manner.

The students were required to break up into three groups and within those groups determine all of the roles they play in life and the subsequent obligations from those roles.  I did the exercise prior to the class and found the exercise to be extremely difficult.  I never realized how many different roles we play in life and all of the subsequent obligations that come with those roles.  I found that if I really took an honest look at my fulfillment of those roles, I'm less than excellent to say the least.  The students had similar observations and our discussion speculated it was from a lack of awareness.  In other words, unless you actively track meeting these obligations, most of them will fall through the cracks of daily life.  Granted, most if not all of these obligations are self-imposed or imposed by social convention, but it was easy to see how a person could lead a less than an ethical life without some behavior awareness.  The view we took of ethics in this context was excellence.  In other words, what would be the obligation for someone to be an excellent Special Forces Officer or father or sister etc...  The instructors want to continue developing the course and next time provide the students with some read ahead about Epictetus Role Theory and to come class with a list of roles and the obligations for those roles.  The class discussion would center on how the students identified both their roles and the subsequent obligations.  Once we determine that the students have a good grasp of their roles we will then advance to how they will daily track those obligations.  Daily self-monitoring was an important aspect of ERT and after doing this exercise I now see why.  (Long, 2002)  The other part of the discussion will be centered on the conflict between a person's roles and developing techniques to discovering those conflicts.

I'm still not sure how I will conduct my research regarding ERT (for those not aware I’m a Doctoral student and I’m interested in how to develop the ethics of young leaders), but judging from the response of the student there is something there worth exploring.  In future post I will provide some examples of roles, their subsequent obligations and how one could track and create habits that ensure you are fulfilling your role with arête.

References

Johnson, B. E. (2014). The Role Ethics of Epictetus: Stoicism in Ordinary Life. [Kindle]. Retrieved from

Long, A. A. (2002). Epictetus:  A Stoic and Socratic Guide to Life. New York, NY: Oxford University Press.

Stephenson, W. O. (2007). Stoic Ethics:  Epictetus and Happiness as Freedom. [Kindle]. Retrieved from

Epictetus Role Theory

24 Jan 2014

People are not disturbed by things, but by the view they take of them.


Today I had the opportunity to spend some time with some young Special Operations CPTs and discuss Epictetus Role Theory.  I recently read a book by Brian Johnson entitled Epictetus Role Theory and I found Mr. Johnson's ideas about Epictetus and Roles to be very thought provoking.  So I took the opportunity to speak with these CPTs about Mr. Johnson's ideas and was surprised by both how his ideas resonated with the audience and at the same time quite humbled to realize how little I have reflected on the roles I play in my life.  I will have a follow up post this with more details about the class and Mr. Johnson's theory.

WOD
5 Rounds
500 meter row
20 KB Swings with 70lb KB
10 1/2 burpees
18:40

Weight: 162.4
Fasted: I'm at the halfway point of a 48 hour fast.

Read: 5 hours
Wrote: 5 hours
Cold Shower
French: 30 minutes

The Commandments

Yesterday’s blog post discussed commitment devices and how to use them for getting things done and for creating habits.  Today, I’ll discuss some ways commitment devices and ‘go to hell’ rules can be used for diet.  The premise is fairly simple, but the challenge for most people lies in the execution of the premise.

Simple doesn't mean Easy  

 Several years ago I decided to help a friend of mine stick to a diet and I agreed to follow whatever rules we put forth.  Are rules were fairly straightforward: 

1. Eat only meat, vegetables, fruits and nuts

2. Fast a minimum of 19 hours every day

3. Sleep at least 6 hours

4. Weigh yourself every day:  This step of course violates everything the experts say, but I view that as more of motivator than a deterrent (my little wife will attest to the fact that nothing gives me greater pleasure than acts of defiance).  This is also directly related to the next step. 

5. ‘Keep it between the ditches’:  I keep my weight between 155 and 165 and if I notice that my weight starts creeping towards 165, then I’m required to make some adjustment to my diet.  Most of the time that means I have to forgo or reduce my consumption of sweet potatoes, almonds or cheese.  Additionally, this rule requires that I go to bed somewhat ‘hungry’ (I usually only eat between 5 and 10 pm).  My friend used this method to lose over 60 pounds.  He created a 10 pound window that he monitored daily, made adjustments according to what he weighed and shifted the window to the left by two pound every week. Example: week 1 window 260 to 250, week 2 window 258 to 248 etc…  This technique has been the most effective method I have found for maintaining my weight.  It seems tedious, but the few times I have been in the position in which I couldn't daily weigh myself, my weight always increases by at least 5 pounds.  Although it’s quite embarrassing for my wife, I don’t travel anywhere without my scales.  And yes, I do derive some pleasure from causing her undue embarrassment.

6.  Designate ‘poison days’ to ensure that your system can still survive on processed food, but more importantly so I can have my wife’s carrot cake at least a few times a year. 

7.  ‘Poison days’ require a 48 hour fast prior to consumption.  Like I said, simple, but not necessarily easy.  Easy is for suckers.

8.  Treat the rules as ‘holy’.  Frankly, I’m convinced I will go to hell if I violate my rules. 

 Will this work for you, I have no idea, but it has worked for me.  I have less body fat now than when I graduated high school in 1980, back when Lincoln and Davis were still debating and Jimmy C. was giving away the canal.

No Way Out

Odysseus may be the oldest example in literature of what modern psychologist call commitment devices.  (Baumeister & Tierney, 2011) (Arrian, 2008) (Ainsle, 2001) (McGonigal, 2012)  The several publications referenced in the preceding sentence are great place to start to learn more about commitment devices.  All of these references in some fashion recommend the technique of Odysseus for assisting one with their self-control or self-discipline challenges.  For those of you not familiar with the Odysseus and the Sirens myth,

“A siren call means something that is alluring. It is dangerous and potentially deadly. Even if you know better, the siren call is hard to resist. In Greek mythology, the sirens who allured were sea nymphs beguiling enough to begin with, but with even more enticing voices.

In Odyssey Book XII Circe warns Odysseus about the dangers he will face at sea. One of these is the Sirens. In the adventure of the Argonauts, Jason and his men faced the danger of the Sirens with the help of the singing of Orpheus. Odysseus has no Orpheus to drown out the lovely voices, so he orders his men to stuff their ears with wax and tie him to a mast so he can't escape, but can still hear them singing. This painting shows the sirens as beautiful women-birds who fly to their prey instead of luring them from afar.”  (the quote is from the following website; http://ancienthistory.about.com/od/odyssey1/ss/062508POdyssey_6.htm)

Of course this technique can be used for more than warding off tempting Sirens.  Over the last several years I have used this concept to overcome all kinds of unproductive habits and I have also used it to make myself stay on task.  Like most of you, I’m easily distracted and without some kind of commitment device, I will go down all sorts of Black Holes searching for the proverbial rabbit.  To prevent these unproductive rabbit hole searches I have created my own ‘commandments’ or ‘go to hell’ rules.  I treat my rules as sacred and a make it a matter of personal integrity that I abide by them.  For instance, I’m currently in a Doctorate program that requires that I read and write a substantial amount.  I really don’t have the luxury to wait around for inspiration for either activity, so I require myself to spend at least 5 hours each day on each activity.  My rule is simple and it was stolen from Stephen Pressfield (The War of Art), when I’m writing I’m allowed only two options; write or do nothing.  That means no phone calls, facebook, email, etc…  It suits my personality very well, because I can’t just sit there do nothing and eventually I just start writing to overcome the boredom.  I also personally track and record it every day in my little ‘judgment’ (as in standing before God type of judgment) book to ensure that I’m maintaining my integrity.  I apply the same principles to a host of activities from what and when I eat, to physical exercise.  The combination of a commitment device and keep a daily ‘judgment’ book of how well I kept the commitment has significantly impacted my ability to develop useful habits and raise myself to just above the level of a useful idiot.  In my next post I’ll discuss my ‘go to hell’ rules for diet.

From todays ‘Book of Judgment’

Weight: 163

Fasted: 19 hours

Read: 6 hours

Wrote: 5 hours

References

Ainsle, G. (2001). Breakdown of Will.  http://dx.doi.org/. Retrieved from

Arrian (2008). Epictetus: Discourses and Selected Writings. []. Retrieved from

Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York, NY: The Penguin Press.

McGonigal, K. (2012). The Willpower Instinct. New York, NY: Penguin Group.

21 Jan 2014

WOD
5 rounds EMOM
5 x Front Squat x 165lbs
10 x Pullups
1x Front Squat x 185lbs

30 rounds EMOM
11 KB Swing 70lb KB
11 Jumping Squats

Weight: 163.8
Fasted: 20 hours

Professor Tim Noakes on the Decarb lifestyle

Advice is rather simple; meat, vegetable, little fruit and some nuts.  Unfortunately simply does not always equal easy, but daily tracking kept help keep you honest.  In future post we will discuss some tricks of the trade.  One easy way to track is keep tabs on what you should avoid i.e., sugar and grains.

20 Jan 2014

WOD
5 x 1000 meter Rows
300 Pushups
20 Rockers

Weight: 163.8
Fasted: 24 hours

18 Jan 2104

WOD

8 x 500 meter rows on C2 Concept

Weight: 158.8
Fast: Completed 48 hour fast

17 Jan 2014

WOD
Clean
Moved in 5lb increments from 95lbs to 230lbs and just barely missed 235.
Followed by pull-ups
Did from 20 down to 1 in pull-ups and each set with a 200 meter sprint (sets 20 thru 11) and 100 meter sprints (for sets 10 through 1) total pull-ups 210

Weight: 163.2
Fasting: halfway through 48 hour fast

Will post update on Lucky Dog Bootcamp tomorrow

16 Jan 2014

It's a conspiracy!!!

Weight: 161.8
Fasted 20 hours:  Begin 48 hour fast tonight

WOD
30 min EMOM
10 KB Russian Swings with 70lb KB
10 Jumping Squats

Total: 300 Swings and 300 Jumping Squats

Easy Day



Deacon sporting his new haircut, while Ollie and Gus register their complaints concerning the quality treats they've been receiving lately.  Rumor on the street has it that Deacon actually bit some kid.  I asked him about it and he said "show me the poof" (that's not a misspelling, the boy has a bit of a lisp). He somehow has it in his mind that the rumor was started by some cat person.

Lucky Dog Bootcamp

For those interested I will start running a boot-camp 03 Feb 2014.  The proceeds from the camp will be donated to HAWC (Harnett Animal Welfare Coalition).  I hear the President is pretty cute and I'm not above bribery to get my way with her.  So this is really a twoofer, help more than one old dog get lucky.  Speaking of lucky don't forget Friday night is Lucky Dog Bingo!!!

Boot-camp Class will run Monday-Friday for one hour
Class Dates 03 Feb - 28 Feb 2014
Cost: $50 dollar donation for four week class
Time: 0600-0700 OR 6pm - 7pm
Place:  Lillington Park  307 S 1st St, Lillington, NC ‎
Sign-up in the comment section of this post
What to wear? Really!!! You may have to pick up something, so if you have tender little hands I would bring gloves.

Instructor Credentials:
Undergraduate Degree in Health Promotion from the University of Louisville
Served as Crossfit Instructor and primary programmer for East Coast Crossfit in Southern Pines (this class however will not be a Crossfit class, but will involve bodyweight circuit training)
Former Special Forces Selection Commander responsible for assessing and selecting future Special Forces Soldiers, as well as preparing 18X (recruits from civilian sources) for the rigors of Special Forces selection.
Generally considered a barrel chested, steely-eyed Freedom Fighter by my children.

Ollie provides a demonstration of possible class activities.

Primary Instructor: Coach Whiskey Pete

Something worth dying for, my two favorite things about HAWC

Join the cause to piss off all of HAWC's naysayers and join me on Monday.  I can't help it I'm a Revolutionist by trade.

15 Jan 2014

15 Jan 2014

Weight: 162.8
Fasted 19 hours: restricted carbs to broccoli medley and sweet potato
Starting 48 hour fast tonight.

WOD
20 rounds EMOM
10 Russian KB Swings with 70lb KB
10 Push ups with 20lb vest

Total: 200 swings and 200 pushups

Followed by
10 Rounds of
30 seconds on AirDyne Bike above 80 rpm
3 Power Cleans (progressed in weight with each round in the following manner:
45lbs, 65lbs, 95lbs, 115lbs, 135lbs, 145lbs,155lbs, 165lbs, 175lbs, 185lbs)
Total time 19:33

Are Alzheimer's and diabetes the same disease?

http://www.newscientist.com/article/mg22029453.400-are-alzheimers-and-diabetes-the-same-disease.html#.UtcldvRDviF
Interesting article on the links between diabetes II and dementia.  Apparently if you eat enough sugar and processed food you naturally forget all your troubles.  If that's your hope you have never watched someone suffer through the torments of Alzheimer's.  Sadly, I had to watch both my Grandmother and Mother suffer from this condition.   In some ways though, I think the toll it took on my father was equal.  Given the limited resources we have in the world and the mounting evidence regarding sugar and disease; what we put in our mouth is now as much of a moral problem as it is a health problem.  But we want simple quick fixes from our government to take care of our inability to exercise self-control.  Jean-Paul Sartre once proclaimed that France was more free during the German occupation than afterwards.  The occupation was a conscious reminder to the French people that we ultimately have no excuses for our actions, as human beings we are condemned to be free.  Of course, I guess you could keep sniveling about how you can't live without X or Y food, but I hope you have more dignity than that.

14 Jan 2014

Weight: 163.8
Fasted 19 hours: Carb restriction tonight less than 75grams

WOD
5 x 1000 meter row work/rest = 1:1

Power Snatch: 12 Singles with 135 in 6 min

10 Rounds EMOM
11 Pullups and 10 Jumping squats
Total 110 Pullups and 100 Jumping squats

13 Jan 2014

WOD
Completed
15 min EMOM
10 Kettlebell American Swings (53)
15 Pushups

20 minutes
1 squat clean, 4 front squats and 1 Jerk
45lbs, 65lbs, 95lbs, 115lbs, 135lbs, 145lbs, 155lbs, 165lbs, 175lbs (missed jerk),
then 3 sets of 1 clean, 1 jerk, and 4 front squats at 185

10 Minutes on the Airdyne
30 seconds hard/30 seconds rest
Kept Watts above 82

Fasted 19 hours
Weight 163.2

Living Dangerously

"Living Dangerously"  Friedrich Nietzsche
12 Jan 2014

I've had several request to re-start the blog by a number of people.  The blog will serve as a vehicle for people to improve their self-discipline.  I'm currently enrolled in a Doctorate of Executive Leadership and the focus of my research is developing techniques and practices for developing both individual and organizational self-discipline.  The premise being that person's and organizations with high levels of self-discipline will live a much more engaging and fruitful life.  One of the most effective techniques for improving self-discipline is to simply track several areas of your life, such as, matters that deal with health and wellness.  Over the course of the next few weeks I will start providing the readers of the blog with several ideas of how I have used self-discipline to improve multiple areas within my life.  At a minimum I will provide my workout program and my peculiar dieting practices.
Today: Completed 10 x 500 meter C2 Concept row intervals with a 1:1 work/rest ratio.  I fasted for 20 hours and avoided the use of almond butter and almonds.  For those not familiar with my eating practices, I attempt to keep my weight between 155 and 165 and determine my food restriction based upon how much I weigh each morning.  This morning I weighed 162; anytime I weigh more than 160 I restrict the intake of nuts, cheese and almond butter.  I generally speaking eat meat, vegetables, nuts, and limited amounts of fruit.  My normal pattern of eating is a daily fast of 19 to 21 hours 5 days a week and 48 hour fast that always begins on Thursday night and ends on Saturday night.  Reader should not take this as dietary advice.  This practice is as much about developing my self-discipline and self-control as it is about my health.  I have been practicing intermittent fasting for over 8 years and my practice has evolved over the years. For those interested in intermittent fasting, I recommend a much more conservative approach and in future post I will provide strategies for the practice.  The practice of fasting has taught me many valuable tools for developing habits, but more importantly it has taught me how to rid myself of bad habits.

Feel free to post what you are tracking because going public is a great commitment device.  I stay busy, but will attempt to answer any inquiries as fast as I can.

"We are what we pretend to be, so we must be careful what we pretend to be." Kurt Vonnegut

"Existence precedes essence" Jean-Paul Sartre

28 Nov 2011

WOD
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

24 Nov 2011

WOD
Clean and Jerk x 5 reps
Burpee x 10

Starting weight for clean and jerk 95 lbs increase by 10 per round end at 185

23 Nov 2011

WOD
6 x 400 meter run 10mph 90 sec rest

100 pull ups to a bar 1 ft from reach
20:25

21 Nov 2011

Yesterdays WOD
15,12,9
Thruster 135 lbs
Pullups with 35 lbs
Time13:25

Today's WOD
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

19 November WOD

Warmup
21,15,9
Double under
Pullups

Strength
Press
95, 105, 115 x 5

For time three rounds
800 meter run
50 KB swings (1.5 pood swing to chest height)
50 Situps

18 Nov WOD

Snatch Balance practice

Deadlift
245, 275, 308 x 5

Intervals
6 x 400 meter run 10mph pace with 1:30 rest between runs

16 Nov 2011
Bench press
165, 175, 185 x 5
135x25

3x800meter w 2 min

15 Nov 2011
WOD
Pullups weighted
1 1 1 1 1 1 1

HSPU on 45lb bumpers 10, 8, 6

Thrusters
7 x 1 reps

10 x 100 meter shuttle rest 30 seconds between shuttle runs

13 Nov 2011
Back squat
185,205,225x 5,240 x 6

WOD
21,15,9
Double squat thrusters with 65lbs
Toe to bar
Total time 8:36

12 November 2011
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

11 Nov 2011
Today, I did my annual Veterans day workout.
1400 meter run
11 round of 11 reps
Wall ball
Pull up
1400 meter run

Total time: 25:34

09 Nov 2011
Handstand Push practice
Bench Press
GHD Situps

WOD
clean and jerk 135 x 30 for time.

08 Nov 2011
Warmup
5 K run hard

WOD
5 rounds
15 chest to bar pullups
10 toe to bar
21 overhead lunges with 45lbs
300 meter shuttle

07 Nov 2011
Strength work
Bench Press
3 sets of 5 reps (last set AMAP)
Warm-up
Double unders
Buergner Warm-up
30 pullups
50 push ups
3 sets of 15 GHD situps

WOD
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

05 nov 2011
Back squat
185, 205, 215,225,235 x 5

WOD
Row 300 meters
135 push press x 20
Row 300 meters
135 push press x 15
Row 300 meters
135 push press x 10
Row 300 meters
135 push press x 5

5 x 100 meter hill run

04 Nov 2011
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

03 NOV 2011

10 x 100 meter Hill runs

Warm-up
3 rounds for 15 reps
Hand Stand Push
Pullups
Box Jumps
Glute Ham Situps

WOD
7 Rounds
35 Double Unders
1 Snatch @ 135

01 Nov 2011
Warm-up
3 rounds
400 meter run
Pullups/Push ups/box jumps

Set a cone at 20 meters. Five rounds for time of:
135 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
98 pound KB Farmer carry, 40 meters
The barbells must be turned around the cone.

31 Oct 2011

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

                                                       Gus and Ollie catching a nap with momma
30 Oct 2011
Clean 215 x 1
Ring Dip 65lbs x 1
Overhead Squat 155 x 13

27 Oct 2011
Warm-up
3 rounds
400 meter run
L-Sit pullups
push ups
sit ups
back ext

WOD
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

26 Oct 2011
Warm-up
5 100 meter shuttles (10m per leg) 30 seconds rest in between
3 rounds
15 Double unders
15 Burpee

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

24 Oct 2011
Back squat
10 sets 2 reps rest 60 seconds between sets

Then the following for time:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

23 oct 2011
10 rounds
3 HSPU
6 dead lift 225
12 pull up
24 double unders

Time: 20:00

Warmup
3 round
21 double under
10 slam ball

22 oct 2011
10 sets of 2 reps
60 seconds between sets

Finish with
Tabata row
Tabata run

20 Oct 2011100's
100 Pullups for time
100 Push ups for time
100 Air squats for time
10 x 100 meter run with 90 sec rest between run

19 Oct 2011
Warm-up
7 x 400 meter run with 90 second break between intervals

3 Rounds
Overhead squat 135 x 10
Double unders 50

“Tiger, one day you will come to a fork in the road,” he said. “And you’re going to have to make a decision about which direction you want to go.” He raised his hand and pointed. “If you go that way you can be somebody. You will have to make compromises and you will have to turn your back on your friends. But you will be a member of the club and you will get promoted and you will get good assignments.” Then Boyd raised his other hand and pointed another direction. “Or you can go that way and you can do something – something for your country and for your Air Force and for yourself. If you decide you want to do something, you may not get promoted and you may not get the good assignments and you certainly will not be a favorite of your superiors. But you won’t have to compromise yourself. You will be true to your friends and to yourself. And your work might make a difference.” He paused and stared into the officer’s eyes and heart. “To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do. Which way will you go? by John Boyd

18 Oct 20114 rounds
100 meter run
25 Battling Ropes
100 meter run
10 HSPU
100 meter run
25 Air Squats
100 meter run
25 Pushups

Runs completed on manual treadmill with 10 lbs of resistence

Warm-up
3 rounds
400 meter run
15 GHD Situps
10 pistols

17 Oct 2011
Rest day thank goodness, my hands are trashed from yesterday's 400 pullups.  Since it's a rest day, seems like a good day to think about death.

The following is an excerpt from Pierre Hadot, The Present Alone is Our Happiness; Conversations with Jeannie Carlier and Arnold I. Davidson, translated by Marc Djaballah, Stanford, CA: Stanford UP, 2009, 162-6.
—
Jeannie Carlier: Among the inner attitudes and the spiritual exercises of ancient philosophy, which ones do you prefer, and perhaps practice?

I would say that the theme that struck me the most is the meditation on death, because of my reading at the time of my youth, and thereafter because of my various surgeries (I have been anesthetized ten times or so). Not that I am obsessed by the thought of death. I have always been amazed, however, that the thought of death helps one to live better, to live as though one were living one’s last day, one’s last hour. An attitude such as this one requires a total conversion of attention. To no longer project oneself into the future, but to consider one’s action in itself and for itself, to no longer consider the world to be the simple frame of our action, but to look at it in itself and for itself–this attitude has both an existential and an ethical value. It allows one to become aware of the infinite value of the present moment, of the infinite value of today’s moments, as well as the infinite value of tomorrow’s moments, welcomed with gratitude as an unexpected chance. But it also allows one to become conscious of the seriousness of every moment of life, to do what one does habitually, not by habit but as though one were doing it for the first time, by discovering everything this action implies for it to be well done. Somewhere in Peguy there is a passage where he describes something Saint Aloysius Gonzaga (who was often cited to us for that matter, and he surprised me a great deal) said as a child. When asked what he would do if he were told that he was going to die in an hour, he answered, I would continue to play ball. Thus he recognized that one can give, as it were, absolute value to every instant of life, as banal and humble as it may be. What matters is not what one does but how one does it. The thought of death was thus leading me to the exercise of concentration on the present recommended by both the Epicureans and the Stoics.

J.C.: But how can this concentration on the present be reconciled with the imperatives of action, which always require a finality and thus an orientation toward the future?

Indeed, it should be specified that this concentration on the present implies a double liberation: from the weight of the past and the fear of the future. This does not mean that life becomes in a sense instantaneous, without the present being related to what has been and what will be. But more precisely, this concentration on the present is a concentration on what we can really do; we can no longer change the past, nor can we act on what is not yet. The present is the only moment in which we can act. Consequently, concentration on the present is a requirement of action. The present here is not a mathematical and infinitesimal moment; it is, for example, the duration in which the action is exercised, the duration of the sentence one utters, of the movement that one exercises, or of the melody one hears.

J.C.: You like to cite the verses from Goethe’s Faust II, to which you have devoted an article: “So the spirit looks neither forward nor backward. The present alone is our happiness.” How can one say that the present alone is our happiness?

…Happiness is in the present moment, for the simple reason that we live only in the present, on the one hand, and on the other, that the past and the future are always the source of suffering. The past chagrins us, either simply because it is past and escapes us, or because it gives the impression of imperfection; the future worries us because it is uncertain and unknown. But every present moment offers us the possibility of happiness….

J.C.: What do you mean by this wealth of the present instant or moment?

This wealth is the one we give it, thanks to a transformation of our relationship to time. Ordinarily our life is always incomplete, in the strongest sense of the term, because we project all our hopes, all our aspirations, all our attention into the future, telling ourselves that we will be happy when we will have attained this or that goal. We are scared as long as the goal is not attained, but if we attain it, already it no longer interests us and we continue to run after something else. We do not live, we hope to live, we are waiting to live. Stoics and Epicureans invite us, then, to effect a total conversion of our relation to time, to live in the only moment we live in, that is, the present; to live not in the future but, on the contrary, as though there were no future, as though we only had this day, only this moment, to live; to live it then as well as possible, as though–as we were saying earlier--it were the last day, the last moment of our life, in our relationship to ourselves and to those around us. It is not a question here of a false tragedy, which would be ridiculous, but of a way to discover everything that can be possessed in the instant. First of all, we can realize an action well done, done for itself, with attention and consciousness. We can tell ourselves, I apply myself at concentrating on my action of this moment; I do it as well as possible. We can also tell ourselves, I am here, alive, and this is enough.

16 Oct 2011
I somehow managed to stick my whole head up ass my today and misread the cross fit main site workout. The main site had the following
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

I did the same workout except I did pull ups after every run, that's right I did 20 rounds of 200 meter run and 20 pull ups (400 total pull ups). Don't worry I'm getting my Darwin award speech ready now. Total time for turning my hands into hamburger:57:50.

15 oct 2011
5 rounds
7 x squat clean 155lbs
14 x KB swings 1.5 pood
Time: 12:06

14 Oct 2011
Deadliest
7 sets of 1 rep (go as heavy as possible)
7 x 100 meter sprints

Warm up
Pull up
Pushup
Air squat
Double unders

"Everything depends on opinion--Ambition, luxury, greed, all are based on opinion. It is according to opinion that we suffer. A man is as wretched as he has convinced himself that he is." Seneca letter XVIII

12 oct 2011
AMRAP in 30 min
400 m run
15 good morning with 45lb
20 ab mat sit-ups x 25lbs

11 oct 2011
Front squats 10 sets of reps

400m sprint x 7 with 90 sec rest

10 oct 2011
21,15,9
Deadlift x 225
Handstand pushup
Time: 4:20

Finished with
5x100 sprints
1 no legs rope climb

Clean 6 sets 2 reps at 80%
high bar back squat 6 sets 2reps at 80%

15 min as many reps as possible density training
Thrusters 95lbs
Pull ups

DC6 87 reps
Billy Dance 72 reps

For time:
21,15,9
Sumo dead lift high pull
Knee to elbow

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

3 rounds
400 meter run
21 slam balls with 40lbs
12 pull ups

DC6: 9:37
Billy D: 9:24

22 May 2011

10,9,8,7,6,…..2,1
Power Clean 75% BW
Bench Press BW
Deadlift 1 ½ BW
 

WOD
5 rounds
900 meter run
200 meter tire drag

Bench Press
 
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Warm up
Double unders x 25
Weighted pull ups
Knee to elbow x 15

Four rounds for time
25xpullups
25xpushups
25xsitups
25xair squats

Warmup
Work up to 5 singles
Clean 185

15 May
15 min as many reps as possible
Thrusters 95lbs
Pull ups

Rest 5 min

15 min as many reps as possible
Row each calorie counts as a rep
Push press 95lbs

14 May
Power Clean
Back Squat
Interval Workout (10 x 400 1 min rest between runs)

11 May 2011
For time:
12 rounds
12 dead lift (bodyweight)
12 pull ups
12 pushups
12 slam balls 20lb ball

10 May
Press
Deadlift
5 Rounds
400 Meter run
15 x overhead squat 95lbs

Warm-up
Pull ups
Pushups
Hollow rocks
Box jumps
22,14,13

08 May
Press
100 pull-ups
100 pushups
100 sit-ups
100 squats
 
Long Run

07 May
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Week 2
06 May
Power Clean big 21 starting at100 finish 200
Back Squat follow second week of 5,3,1 protocol
Interval Workout (8 x 400 meter 2min rest) and 5 Hill sprints or 200m tire drag

Warm-up
Pull ups
Hollow rocks
HSPU (7,7,7)
Jumping air squats
Double unders
22,14,13

04 May

3 mile time trial

03 May
Bench Press
5 rounds for time of:
20 pull-ups
30 pushups
40 sit-ups
50 squats
3 min rest between rounds
 

02 May
Press
Deadlift
 
3 Rounds
400 Meter run
21 KB Swings 52lb
12 Pullup

01May
Rest

30 April
Press 55,70,85x5/90,105x5/120xARAP
100 pull-ups
100 pushups
100 sit-ups
100 squats
Time each 100 and rest as needed between 100's
 
Long Run 30to 45 min include at 3 ascents up a hill at 85%
 

29 April
5 Rounds
500 meter row
10 x Hang Power Cleans
10 x Dips

Warmup
22,14,13
Double unders
Pull ups
Sand bag get ups
Back ext
7,6,6
HSPU

28 April 2011

Week 1
28 April
Power Clean 120x5,140x5,150x5,160x8
Back Squat160 x5,185x5,200x13
Interval Workout (6 x 400 2 min rest) and 4 x Hill sprints
 

26 Mar 5K
27-Mar Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters PC
28-Mar Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
BS
29-Mar Press Interval 6 x 400 meters rest time to complete run
30-Mar 40 min run
31-Mar Five rounds for time of:
95 pound Thrusters, 20 reps
Handstand wall walks 5 reps
DL
1-Apr BP Hill Interval 8 rounds 20 seconds work 10 seconds rest 5K pace 12% grade
2-Apr
Four rounds for time of:
7 Muscle-ups
70lb KB swinng 15 reps
Walking Lunge, 30 steps 
3-Apr 5K
4-Apr Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
PC
5-Apr
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
135 pound Thruster, 5 reps
BS Interval 6 x 400 meters 4 x 200 meter rest time to complete run
6-Apr
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Press
7-Apr 50 min run
8-Apr
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile                                                                                     Mix and match back extensions and sit-ups as needed. 
DL
9-Apr
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
BP Hill Interval 10 rounds 30 seconds work 30 sec rest 5K pace 12 % grade
10-Apr Behind the neck Jerk 1-1-1-1-1-1-1
11-Apr 5 K
12-Apr
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
PC
13-Apr BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest time to complete run
14-Apr
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Press
15-Apr 55 min run
16-Apr
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
DL
17-Apr BP Hill Interval 2 x 1 mile run 7% grade rest 3 min between intervals
18-Apr
For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
19-Apr 5 k
20-Apr
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
PC
21-Apr 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest 1/2 the time to complete run
22-Apr
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Press
23-Apr 5 mile run
24-Apr For time: 1000 meter row, 50 thrusters (45lbs), 30 pullups DL
25-Apr Push ups 75, 50, 35, 25, 15 after each hill BP
Hill Interval 1 mile run, 800 meter run, 400 meter run, 200 meter run, 100 meter run 7% grade rest half the time it takes to complete the run portion
26-Apr 5 rounds 15 wall ball shots 15 KB swings (70lb)
27-Apr 5 K
28-Apr
29-Apr
30-Apr
5,3,1 template
Base all percentages off of 90 percent of your 1 max
Warmup is 40, 50, and 60 percent of max x 5 reps
 
Week 1
65 percent x 5 reps
75 percent x 5 reps
85 percent x 5 reps (as many reps as possible)
Week 2
70 percent x 3 reps
80 percent x 3 reps
90 percent x 3 reps (as many reps as possible)
Week 3
75 percent x 5 reps
85 percent x 3 reps
95 percent x 1 rep (as many reps as possible)
 
After each cycle increase the weight by 5 pounds
BS=back squat, pc=power clean,dl=dead lift,bp=bench press

23 Mar 2011
6 rounds
Deadlift x 3
Box jump x 6 30 inch box
Burpees x 9
10:15

5 x 1 min tire drag sprints
Rest one between rounds

20 mar 2011
Pull up,double under,nomo pushup,hollow rock, air squat
20,13,11,11,11

Press
95x5
110x3
120x4
Dead lift
250x5
280x3
315x3

Run
Two min hard/two min rest
5rounds

19 Mar 2011
Bench press
160 x 5
180 x 3
205 x 5

3 rounds
155 split clean x 5
30 in box jump x 10
6:35

17 Mar 2011
Big 21 clean and jerk
95 to 195

Pull ups, nomo pushup, hollow rocks
20,13,11,11,11

3 rounds
500 meter row
15 kb swings 52 lbs
15 wall ball shots

17 Mar 2011
Double unders,pull ups,ring dips,hollow rocks
20,13,11,11,11

AMARAP
30 double unders
15 power snatch 75lbs

14 Mar 2011
High bar back squat
170 x3
180 x3
205x13 90 percent of max

Ring dips and hollow rock
20,13,11,11,11

For time
15,12,10,8
Overhead squat x 95 lbs
Chest to bar pull ups
Time:6:23

Row 8 rounds 30 sec work x 20 sec rest

13 Mar 2011
Clean x 135 x every min on the min for five min
Rest five min
Knee to elbows
4 round of 30 sec work 30 sec rest

Pull ups, ring dips, hollow rocks
20,13,11,11,11

Run 10 min hard
Rest 5 min
Run 10 min hard
Rest 5 min
Run 2x2 min hard

12 Mar 11
Bench press
70 percent, 80 percent, 90 percent
145 x 3
170 x 3
190 x 10

Pull ups,ring dips,hollow rocks, double unders
20,13,11,11,11

11 Mar 2011
Dead lift
70 percent 230x5
80 percent 265x3
90 percent 300x10

AMRAP in 20 min
5 pull ups
10 push ups
15 squats
25 rounds and 5 pull ups

Tabata c2 rower

10 Mar 2011
Warmup
Pull ups
Ring dips
Hollow rocks
Double unders
20,13,11,11,11

4 rounds
6 hang power snatch
25 double unders
9:10

5 rounds
2 min run
3 min rest
4 rounds
1 min run
1 rest
Hold each round as fast as possible

08 Mar 11
Big 21 clean and jerk
95 lbs to 195lbs

Back squat
145 x 5
170 x 5
190 x 15

Tabata double unders

Pull ups and ring dips
20,13,11,11,11

09 Mar 11
Shoulder press
90 x 5
100 x 5
115 x 10

Pull ups and ring dips
20,13,11,11,11

6 min am rap
8 pistols
10 bur pees
5 rounds

06 Mar 2011
Run 25 min 8 degree elevation

05 Mar 2011
5x5 step ups 24 inch box
35 lb dumbbells

5 rounds
6 HSPU
9 strict pull ups
12 knee to elbows no lopping
15:24

Run
1 min rest 50 sec rest, 1 min run 40 sec rest, 1 min run 30 sec rest, 1 min run 20 sec, 1 min run 10 sec rest then repeat in reverse order.

29 Feb 2011
8 min as many rounds as possible
 5 OHS with two 1 pood kb
10 pullups
Completed 7 rounds
rest

5 x 800 meter run 90 seconds between runs

01 March 2011
Front squat 7,5,5
Power Clean 5,5,3.3
Over head Press 3,3,1,1,1

rest 5 min

Tabata tuck jumps (jump and tuck knees to the chest)
8 rounds 20 sec work 10 rest

27 Feb 2011
Run 10K

25 Feb 2011
Dead lift
10,8,5,3,3,3
225,245,275,295,305,315
Rest two minutes between sets

Rest five min
Three rounds
1 min hollow rocks
30 seconds rest
1 min L-sits
30 second rest

26 Feb 2011
3 rounds
15 thrusters 105 lbs
20 knee to elbow
25 20 inch box jump
11:44

3 rounds
Run
11mph
20 sec run 1 min rest,20 sec run 50 sec rest,20 sec run 40 sec rest,20 sec run 30 sec rest,20 sec run 20 sec rest,20 sec run 10 sec rest

24 Feb 2011
Every min complete 2 reps of high bar back squat with 60 percent of 1 rep max.
Complete in ten minutes.

4 rounds

15 slam ball 20 lb ball
30 double unders

Finished: 5:15

23 Feb 2011
1.5 mile run for time

22 Feb 2011
15,12,9,12,15
Dumbbell clean and jerk 35 lbs (must start at the floor each rep)
Chin ups
Completed in 11:30

C2 rower
5 min
Rest 2:30
6 min
Rest 3:00
7 min

Record total distance

21 Feb 2011
Big 21
Snatch
Started at 45pounds and finished at 155

Rest 5 min

6 rounds
30 seconds slam ball (20lbs)
30 seconds rest

Finished with 126

19 Feb 2011

Good mornings 5x 5reps (95lbs)

Rest five min

3 rounds

Bear complex (115lbs)(power clean, push press,back squat,push press x 7)
21 pull ups
Completed in 13:15

Rest 4 plus hours
Run 30 seconds rest 60 seconds x 10 rounds
Use treadmill @ 12 degree elevation @ 30 seconds slower than your 5k pace

WODs from CF Endurance

07 Oct 2010
Thursday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD from CF Main Site
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

04 Oct 2010
Monday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

05 Oct 2010
Tuesday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
800 meter run or 1000 meter row
5 rounds
21 KB Swings 55lb men
12 Pullups
800 meter run or 1000 meter row